| Sleep - are you getting enough? For some people, | | | | away from material that gets you thinking about things |
| enough is four to six hours. Other people just don't feel | | | | you deal with during the day. Magazines or stories that |
| right with less than eight hours. People need more or | | | | distract you from your own life may help you to drift |
| less sleep at different phases in their life. Women may | | | | into sleep. |
| need more or less sleep at different phases of the | | | | 5. Imagery - If you find that your mind is racing when |
| month. | | | | you are trying to sleep, picture a viewpoint where |
| The simplest way to tell if you're getting enough is by | | | | you're traveling down a road. See your thoughts as |
| noticing every morning - do you feel rested? Do you | | | | signposts that you're passing. Concentrate on letting |
| wake up without an alarm clock and feel ready to get | | | | them pass right by. |
| right out of bed and start your day? | | | | 6. Progressive muscle relxation - Imagine that a ball of |
| Not getting enough sleep is one of the most direct | | | | light is traveling along your body, beginning at the top of |
| ways that we self-sabotage our success and | | | | your head, going down to the tips of your toes, and |
| well-being. When we are better rested we not only | | | | then coming up again. As it passes your muscles, they |
| feel better, but are calmer, smarter, more rational, nicer | | | | fill with light and relax. |
| to be around and we look better. Why wouldn't we | | | | 7. Take a nap - If your sleep has been interrupted or |
| choose to have that every day?? | | | | there've been unavoidable late nights, an afternoon nap |
| 1. Set the Stage - turn off the computer and television | | | | can help you catch up. Experts advise that naps |
| at least one hour before you'd like to fall asleep, and | | | | should be taken earlier in the afternoon, rather than |
| turn on some music that you find relaxing. Test what | | | | later, and that we should keep them to 30 minutes or |
| your stereo system will do when the recording is | | | | less. This will avoid disrupting your sleep at night. |
| finished - does it SNAP! or does it "wrrrr" - this will | | | | 8. Lavender Bath - Take a hot bath and add a couple |
| make a difference as you're drifting off. My CD player | | | | of drops of lavender oil. Lavender has naturally |
| makes a very soft "wrrrr" noise (though I honestly | | | | occurring relaxing properties. |
| can't remember the last time I was still awake when | | | | 9. Chamomile Tea - Calms the nervous system and |
| the CD was over). | | | | helps to promote restful sleep. |
| 2. Music without words - words can provoke and | | | | 10. Take 500 mg Calcium with 250 mg Magnesium at |
| direct your thoughts more than instrumental music or | | | | bedtime - The calcium has a calming effect, and the |
| pure vocal sounds. | | | | magnesium works along with it. |
| 3. Music with natural "breaths" - music where the | | | | The advice and information in this article is not meant |
| soloist takes natural pauses to breathe can help you to | | | | to replace medical advice. If you suspect you have a |
| slow down your own breath - try flute, other wind | | | | serious sleeping problem such as sleep apnea, or if |
| instruments or voice (either with no words or words in | | | | you experience insomnia or extreme fatigue, please |
| a language you don't understand). | | | | consult a healthcare professional. |
| 4. A good book - For bedtime reading, try to stay | | | | (c) Copyright 2005, Genuine Coaching Services. |